1. IS THE PROCESSED FOOD YOU ARE EATING A HEALTHY CHOICE?
FOOD LABELS
IS THE PROCESSED FOOD YOU ARE EATING
A HEALTHY CHOICE?

2. OUR “CHEAT SHEETS” TO GOOD EATS: FOOD LABELS
PROVIDE NUTRITION FACTS
INGREDIENTS
INFORMATION THAT MAY BE INCLUDED SUCH AS COUNTRY, ORGANIC, OR HEALTH CLAIMS
FOOD AND DRUG ADMINISTRATION (FDA) & DEPARTMENT OF AGRICULTURE (USDA) ARE AGENCIES IN CHARGE OF FOOD LABELS
FOOD LABELS CAN PROVIDE LIFESAVING INFORMATION

3. LOOKING AT A FOOD LABEL
LOOK AT WHOLE LABEL, DON’T FOCUS JUST ON ONE PART
TIPS TO GET BIG PICTURE:

4. 1) SERVING SIZE
INFORMATION ON LABEL IS BASED ON THIS AMOUNT

5. 2)CALORIES
WAY TO MEASURE HOW MUCH ENERGY A FOOD PROVIDES TO THE BODY

6. 3) PERCENT DAILY VALUE
SHOW AMOUNTS OF NUTRIENTS AN AVERAGE PERSON WILL GET FROM ONE SERVING OF THAT FOOD

7. PERCENT DAILY VALUE CONT.
AVG. PERSON: 2000 CALORIES/DAY
RULE FOR VITAMIN AND SOME MINERAL SOURCES
5% OR LESS—LOW
10% - 19%--GOOD
20% OR MORE--EXCELLENT

8. 4) FATS TOTAL FAT KEEP TO LESS THAN 3 GRAMS OF TOTAL FAT FOR
EVERY 100 CALORIES IN
SERVING

9. TYPES OF FATS NOT ALL FATS ARE THE SAME
UNSATURATED FATS-- “GOOD FATS” FOUND IN VEGETABLE OILS, NUTS, AND FISH
SATURATED AND TRANS FATS– “BAD”
THESE FATS RAISE YOUR CHOLESTEROL LEVELS. SOLID AT ROOM TEMPERATURE—PICTURE THEM CLOGGING YOUR ARTERIES
SATURATED: < 10% TRANS: < 1%

10. 5) CHOLESTEROL
LIVER PRODUCES WHAT WE NEED
Less than 300mg/day

11. 6) SODIUM ADDS FLAVOR AND HELPS PRESERVE FOODS TOO MUCH CAN INCREASE
WATER RETENTION AND
BLOOD PRESSURE
KEEP TO LESS THAN 300 MG
PER SERVING (2400 mg/day)

12. 7) TOTAL CARBOHYDRATES COVERS ALL CARBS, INCLUDING FIBER & SUGAR
MAIN SOURCE OF ENERGY
BE CAREFUL OF
“EMPTY CALORIES” FROM
SODA AND SNACK FOODS

13. 8) FIBER HAS NO CALORIES HELPS YOU FEEL FULL, AIDS IN DIGESTION
PICK FOODS WITH AT LEAST
3 GRAMS PER SERVING

14. 9) PROTEIN CAN BE USED BY BODY FOR ENERGY BUILDING BLOCKS OF ALL CELLS
NEEDED AMOUNTS OF
PROTEIN CAN RANGE FROM
40 – 55 GRAMS/DAY

15. 10) VITAMINS AND MINERALS
LISTS: VITAMIN A, VITAMIN C,
CALCIUM, AND IRON
MORE MAY BE LISTED IF THE
FOOD OFFERS A SIGNIFICANT
AMOUNT
FOLLOW YOUR RULE

16. INGREDIENTS LISTED IN DESCENDING ORDER BY AMOUNTS IN PRODUCT
CAN BE DECEIVING—ESPECIALLY WITH SUGARS, MAY HAVE MANY SUGARS ALL LISTED SEPARATELY, LOOK FOR WORDS ENDING IN “OSE” TO SPOT SUGARS

17. ANALYZING A FOOD LABEL

18. WHAT IN THIS FOOD MAKES IT HEALTHY?
EXCELLENT SOURCE OF CALCIUM, CARBS, POTASSIUM,
PROTEIN

19. WHAT IN THIS FOOD MAKES IT UNHEALTHY?
HIGH FAT, HIGH SODIUM, NO FIBER

20. SHOULD YOU EAT THIS FOOD? EXPLAIN WITH THREE HEALTH-RELATED REASONS.
I WOULD LIMIT CONSUMPTION OF THIS FOOD.
THE PRODUCT CONTAINS NO FIBER WHICH IS NEEDED BY THE BODY TO HELP WITH DIGESTION.
THE PRODUCT IS HIGH IN SODIUM (20% OF DAILY VALUE). OVER CONSUMPTION OF SODIUM CAN RESULT IN WATER RETENTION OR INCREASED BLOOD PRESSURE.
PRODUCT IS HIGH IN FAT WHICH COULD CONTRIBUTE TO WEIGHT GAIN OR HEART DISEASE.